FAQ about PTSD

What are the symptoms of PTSD?

• Intense feelings of distress when thinking an experience

• Extreme physical reactions to reminders of trauma such as nausea, sweating, or a pounding heart

• Invasive, upsetting memories of a tragedy

• Flashbacks (reliving the traumatic moment)

• Nightmares about the event

• Loss of interest in life and daily activities

• Feeling emotionally numb and detached from other people

• Sense of a not leading a normal life (not having a positive outlook of your future)

• Avoiding certain activities, feelings, thoughts, or places that remind you of the tragedy

• Difficulty remembering important aspects of a tragic event

• Memory issues

• Relationship issues

What causes PTSD?

• being violently attacked

• being raped or sexually assaulted

• being abused, harassed or bullied

• being kidnapped or held hostage

• seeing other people hurt or killed, including in the course of your job

• doing a job where you repeatedly see distressing images or hear details of traumatic events

• traumatic childbirth, either as a mother or a partner witnessing a traumatic birth

• extreme violence or war, including military combat

• surviving a terrorist attack

• surviving a natural disaster, such as flooding or an earthquake

• being diagnosed with a life-threatening condition

• losing someone close to you in particularly upsetting circumstances

• learning that traumatic events have affected someone close to you (sometimes called secondary trauma)

• any event in which you fear for your life.

How common is PTSD?

About 7 or 8 out of every 100 people (or 7-8% of the population) will have PTSD at some point in their lives. About 8 million adults have PTSD during a given year. This is only a small portion of those who have gone through trauma.

https://www.ptsd.va.gov/understand/common/common_adults.asp#:~:text=Facts%20about%20How%20Common%20PTSD%20Is&text=About%207%20or%208%20out,have%20gone%20through%20a%20trauma.

Why do some people get PTSD and some do not?

Sometimes things such as childhood trauma or pre-existing mental health conditions before exposure to the traumatic event can increase the chances of developing PTSD. https://www.sciencedaily.com/releases/2013/02/130221194237.htm

What kinds of therapies help with PTSD?

Psychotherapy such as cognitive therapy, exposure therapy, and EMDR.

Medications such as antidepressants, anti-anxiety, and sleep aids for nightmares.

Holistic approaches such as life coaching, aromatherapy, hypnotherapy, EFT, NLP, auricular therapy, acupuncture, equine therapy, imagery, gestalt therapy, guided meditation, art therapy, and so much more.

What can I do for myself to help ease the symptoms of PTSD?

Getting help for post-traumatic stress disorder (PTSD) Recovering from PTSD involves helping your nervous system return to its pre-trauma state of balance. As discussed above, the best way to regulate your nervous system is through social engagement—interacting with another human being—be it a loved one, a friend, or a professional therapist. However, as someone with PTSD, you need to first become “unstuck” and move out of the immobilization stress response.

While this process is easier with the guidance and support of an experienced therapist or doctor, you don’t need to wait for a medical appointment to start feeling better. There are plenty of things you can do now to help yourself cope with symptoms, reduce anxiety and fear, and take back control of your life.

1. Get moving We’ve long known that exercise can make you feel better, both mentally and physically. However, new research suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and move out of the immobilization stress response. Any exercise that engages both your arms and legs—such as walking, running, swimming or dancing—will work well if, instead of continuing to focus on your thoughts, you focus on how your body feels as you exercise.

Try to notice the sensation of your feet hitting the ground, for example, or the rhythm of your breathing, or the feeling of the wind on your skin. Many people find rock climbing, boxing, or martial arts especially effective as these activities make it easier to maintain the focus on body movements—after all, if you don’t, you could get hurt. Spending time in nature Pursuing outdoor activities like hiking, camping, mountain biking, rock climbing, whitewater rafting, and skiing have been shown to help veterans cope with PTSD symptoms and transition back into civilian life. But it’s not just veterans who can benefit from spending time outdoors.

Anyone with PTSD can benefit from the relaxation, seclusion, and peace that come with being out in nature. Focusing on strenuous outdoor activities can also challenge your sense of helplessness and help your nervous system become “unstuck.” Seek out local organizations that offer outdoor recreation or teambuilding opportunities.

Connect with others Support from other people is vital to your recovery from PTSD. Social interaction with someone who cares about you is the most effective way to calm your nervous system, so it’s important to find someone you can connect with face to face—someone you can talk to for an uninterrupted period of time, someone who will listen to you without judging, criticizing, or continually being distracted by the phone or other people. That person may be your significant other, a family member, or a friend.

How PTSD can get in the way of connecting with others Many people find that PTSD can leave them feeling disconnected, withdrawn, and, while their nervous system is still stuck, make it difficult to connect with other people. No matter how close they are to the person, or how helpful that person tries to be, they just don’t feel any better after talking with them. If that describes you, there are some things you can do to help the process along. Before you’re due to sit down to chat with a friend or loved one, take some time to exercise. As well as calming you when you’re feeling anxious or on edge, physical activity can also open your nervous system’s pathway to social engagement. Think of it as shaking loose all the blockages to connecting with people.

If exercising isn’t practical, find a quiet place and take a few minutes before you meet your friend to move around, jump up and down, swing your arms and legs—in other words, flail around like you did as a three year old. A few minutes of that and you’ll be breathing heavily, your head will feel clearer, and you’ll be in a better place to connect. It may sound weird, but vocal toning is also a great way to open up your nervous system to social engagement—even if you can’t sing or consider yourself tone-deaf.

Again, find a quiet place before hooking up with a friend and, with a straight back, your lips together and simply hum a happy song. Change the pitch and volume until you experience a pleasant vibration in your face. Practice for a few minutes and notice if the vibration spreads to your heart and stomach as well. A powerful program for reconnecting It’s difficult to connect to others if you’re unable to connect to yourself and what you’re feeling.

Helpguide offers a free online program that teaches you how to reconnect to your physical and emotional feelings—even those uncomfortable or disturbing emotions you’ve been trying to avoid—without becoming overwhelmed. It can make a huge difference in your ability to relate to others, manage stress, balance your moods, and take back control of your life.

Challenge your sense of helplessness: Trauma can leave you feeling powerless and vulnerable. It’s important to remind yourself that you have strengths and coping skills that can get you through tough times. One of the best ways to reclaim your sense of power is by helping others: volunteer your time, give blood, reach out to a friend in need, or donate to your favorite charity. Taking positive action directly challenges the sense of helplessness.

Also, consider joining a support group for survivors of the same type of trauma you experienced. Support groups for PTSD can help you feel less isolated and alone and also provide invaluable information on how to cope with symptoms and work towards recovery. If you can’t find a support group in your area, look for an online group.

Take care of yourself: The symptoms of PTSD can be hard on your body so it’s important to take care of yourself and develop some healthy lifestyle habits. Take time to relax. Relaxation techniques such as meditation, deep breathing, massage, or stretching can activate the body’s relaxation response and ease symptoms of PTSD. Avoid alcohol and drugs. When you’re struggling with difficult emotions and traumatic memories, you may be tempted to self-medicate with alcohol or drugs. But substance use worsens many symptoms of PTSD, including emotional numbing, social isolation, anger, and depression. It also interferes with treatment and can add to problems at home and in your relationships.

Eat a healthy diet. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day. Limit processed food, fried food, refined starches, and sugars, which can exacerbate mood swings and energy fluctuations.

Get enough sleep. Sleep deprivation exacerbates anger, irritability, and moodiness. Aim for somewhere between 7 to 9 hours of sleep each night. Develop a relaxing bedtime ritual (listen to calming music, watch a funny show, or read something light) and make your bedroom as quiet, dark, and soothing as possible.

Professional treatment for post-traumatic stress disorder (PTSD) Treatment for PTSD relieves symptoms by helping you deal with the trauma you’ve experienced. Rather than avoiding the trauma and any reminder of it, a doctor or therapist will encourage you to recall and process the emotions you felt during the original event in order to reduce the powerful hold the memory has on your life.

You’ll also: Explore your thoughts and feelings about the trauma, work through feelings of guilt, self-blame, and mistrust, learn how to cope with and control intrusive memories, address problems PTSD has caused in your life and relationships, types of treatment for post-traumatic stress disorder (PTSD), trauma-focused cognitive-behavioral therapy involves carefully and gradually “exposing” yourself to thoughts, feelings, and situations that remind you of the trauma.

Therapy also involves identifying upsetting thoughts about the traumatic event–particularly thoughts that are distorted and irrational—and replacing them with a more balanced picture. Family therapy can help your loved ones understand what you’re going through. It can also help everyone in the family communicate better and work through relationship problems caused by PTSD symptoms.

Medication is sometimes prescribed to people with PTSD to relieve secondary symptoms of depression or anxiety. While antidepressants may help you feel less sad, worried, or on edge, they do not treat the causes of PTSD. EMDR (Eye Movement Desensitization and Reprocessing) incorporates elements of cognitive-behavioral therapy with eye movements or other forms of rhythmic, left-right stimulation, such as hand taps or sounds.

These work by “unfreezing” the brain’s information processing system, which is interrupted in times of extreme stress. Finding a therapist for post-traumatic stress disorder (PTSD) When looking for a therapist, seek out mental health professionals who specialize in the treatment of trauma and PTSD. You can ask your doctor or other trauma survivors for a referral, or call a local mental health clinic, psychiatric hospital, or counseling center. Beyond credentials and experience, it’s important to find a PTSD therapist who makes you feel comfortable and safe, so there is no additional anxiety about the treatment itself.

Trust your gut; if a therapist doesn’t feel right, look for someone else. For therapy to work, you need to feel understood. To find a trauma therapist, see the Resources and References section below. Helping someone with post-traumatic stress disorder (PTSD) If a loved one has post-traumatic stress disorder, it can take a heavy toll on your relationship and family life. It can be hard to understand why your loved one won’t open up to you—why he or she is less affectionate and more volatile. The symptoms of PTSD can also result in job loss, substance abuse, and other stressful problems.

Letting your family member’s PTSD dominate your life while ignoring your own needs is a surefire recipe for burnout. In order to take care of your loved one, you first need to take care of yourself. It’s also helpful to learn all you can about PTSD. The more you know about the symptoms and treatment options, the better equipped you'll be to help your loved one and keep things in perspective.

Tips for helping a loved one with PTSD:

• Be patient and understanding.

• Getting better takes time so be patient with the pace of recovery and offer a sympathetic ear.

• A person with PTSD may need to talk about the traumatic event over and over again. This is part of the healing process, so avoid the temptation to tell your loved one to stop rehashing the past and move on.

• Try to anticipate and prepare for PTSD triggers. Common triggers include anniversary dates; people or places associated with the trauma; and certain sights, sounds, or smells. If you are aware of what triggers may cause an upsetting reaction, you’ll be in a better position to offer your support and help your loved one calm down.

• Don’t take the symptoms of PTSD personally. Common symptoms of post-traumatic stress disorder include emotional numbness, anger, and withdrawal. If your loved one seems distant, irritable, or closed off, remember that this may not have anything to do with you or your relationship.

• Don’t pressure your loved one into talking. It is often very difficult for people with PTSD to talk about their traumatic experiences. For some, it can even make things worse. Never try to force your loved one to open up. Let the person know, however, that you’re there when and if he or she wants to talk.

Who can I call or where can I go if I need to talk to someone?

If you or a loved one is in danger of harming yourself or someone else, please call 911 immediately.

Free Crisis Hotline Numbers

Hotlines are free and confidential:

• National Suicide Prevention Lifeline: 1-800-273-8255

This number is free and provides 24-hour support for people in distress or crisis, as well as resources for you or your loved ones.

• Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP (4357)

This free national hotline is available 24/7 and can also direct you to local support groups, community-based organizations, and other mental health resources. You can also visit their online treatment locator.

• Boys Town National Hotline: 1-800-448-3000

PTSD can be especially challenging for children and teenagers, who experience the additional pressures of school, social circles, and developing their own sense of self. The Boys Town hotline is an excellent resource for both adolescents and parents to learn more about coping with PTSD and healing as a family. The free, 24-hour service allows kids to ask questions anonymously via phone, text, chat, or email.

• Crisis Text Line: Text CONNECT to 741741

If you’re in the grips of a PTSD flashback, talking to a stranger on the phone may be the last thing you want (or are able) to do. Luckily, help for people in crisis is just a text away. This free, 24/7 support service provides access to trained crisis counselors via text message, so you can break out of the PTSD episode and take the next step toward getting help.

• National Suicide Prevention Lifeline (also affiliated with Mental Health America): (800) 273-TALK (8255). Available any time of day or night, 365 days a year, this toll-free PTSD helpline has trained volunteers standing by to provide crisis intervention, to offer support for people in distress, and to give information and referrals to people with PTSD and their loved ones.

• Veterans Crisis Line: (800) 273-TALK (8255) and press “1”. This toll-free hotline is available for veterans and their loved ones. You can also send a text message to 838255 to receive confidential, free support and referrals.

• Crisis Text Line: Text HOME to 741741. This service is available 24/7 and provides free crisis support and information via text.

• National Hopeline Network: (800) 442-HOPE (4673). Available 365 days a year, volunteers who staff this toll-free hotline are specially trained in crisis intervention to provide support, information, and referrals to people in need. You can also access services via chat by pressing the “Chat Now” button on its website.

• PTSD Foundation of America, Veteran Line: (877) 717-PTSD (7873). Providing referrals, information, and helpful resources to veterans and their families, this toll-free hotline is available 24/7.

• Lifeline for Vets: (888) 777-4443. Also geared toward veterans and their families, this toll-free PTSD helpline provides crisis intervention, referrals, and information.